I am an advocate of the “chaos theory” of fitness training. You should always vary your workout routine. Keep it fresh. Challenge yourself without overdoing. Never let the ego get in the way. You may hurt yourself! Focus on good safety, form and body alignment.

Today I will be demonstrating two great moves that can be done at home or your gym. These exercises are a great way to build core strength as well as power and endurance.

ROLL-UP

Step 1. Start from a standing position and squat down. Use your hands for balance if needed. Keep your feet and knees forward in a close stance.

Step 2. Roll back, tucking your knees in.

Step 3. Roll forward using the strength of your core and lower extremities until you are in a standing position.

Repeat the exercise for 30 seconds or 10 reps. Then go to the Plank Reach exercise below.

Challenges:

• Add weights or a medicine ball to increase intensity of this exercise.

• Add a jump when you return to the standing position or use only one foot when you return to the standing position.

• Different heights can modify this exercise for the beginner or elite athlete.

PLANK REACH

Step 1. Position your body on the floor in a full plank position. Be sure your core is engaged. Your elbows are at 90 degrees and your hands are clasped together.

Step 2. Maintain core balance while stretching and lengthening one arm at the time to touch the floor with your hand. Keep alternating arms for 10 times each arm.

Repeat the exercise for 10 times each arm. Then go back to the Roll-Up.

Challenges:

• Add small hand weights and touch the floor with the hand weight instead of your hand.

• When you reach with one arm, elevate the opposing leg while maintaining your plank.

How long: Repeat the roll-up for 30 seconds or 10 reps, then go to the plank reach for 10 times each arm. Return to the roll up and repeat the sequence until you work to failure.

Jodie Luther-Kofod has certification from AFAA NETA ACE, Johnny G Spin, TRX and kickboxing, as well as nutrition certifications. She trains groups or individuals. She can be reached at the Islands Family YMCA 912-897-1192 or jodie@jodieshouseofpain.com